8.22.2022
Warm-up
[3-10:00]
Row 2:00 - increase pace every 30s
+
5:00 at active pace
5 squat to stands
10 reverse lunges
5 glute bridge
10 unloaded good mornings @2020
Specific Prep
[10-15:00]
Weightlifting
[15-30:00]
Back Squat (@10X1; build to a tough set of 6 reps in 15:00)
Tempo is normal this week, so utilize all those great slow and pause reps we have accumulated over the past month and shoot for SOLID reps at your normal tempo this week.
GOAL is 3-4 Good sets, with the last set of the day having a couple of challenging reps to finish off the set of 6.
Back Squat (BUILD: Back Squat @2011; 10-10-10-10; rest 2-3:00 )
Build as form allows
Specific Prep
[30-40:00]
Prep CNS and get blood pumping before we hit this Threshold piece today
Row HARD for 30s + slow row for 30s
Row HARD for 20s + slow row for 10s
ROW Very HARD for 10s + slow row for 50s
+
4 slow burpees stepping over rower
4 faster burpees jumping over rower
+
1 rounds @ workout pace
9/7 cal row
3 lateral burpees over rower
6/4 cal row
3 burpees over rower
rest 2-3:00 before hitting the workout
Metcon
40-50:00
Metcon (Time)
For time (10:00 Time Cap)
27-21-15-9
Calorie Row
Lateral Burpees over the Rower
CC: PUSH/THRESHOLD
This is a little hot workout to start the week and our second half of this cycle. Not a lot of strategy here, just find a tough pace to push on the rower and keep moving on the burpees.
For some this time cap might be really tight, so just work hard for 10:00 and get as deep into the reps as you can.
Metcon (Time)
21-18-15-9
Calorie Row
Lateral Burpees over the Rower
Cool Down/Stretch
Metcon
2:00 SLOW row - EASY pace
2:00 Slow no push up burpees (think 5-10/minute pace here)
+
1:00 cat/Cow flow
1:00 Scorpion flow
Metcon
First Timers Recovery WOD (instead of class workout)
EMOM 15:00
1: 5-7 KB RDL @2020 + 5-7 Goblet Squat @2121 (light weight here)
2: Bike 1:00 @ easy to moderate pace
3: Rest / Mobility 1:00
+
3 rounds for Quality
15/12 Row cals
10 Push Up to Down Dog
30m KB Farmer carry (53s/35s)
10 scap pull ups
30s single unders
